For this week I decide to make a cream corn chicken meal prep. Here is what I made for Helen this week:
- Breakfast (Spinach Muffin and Kale Spinach Shooter)
- Lunch (Heirloom tomato salad and Basil garlic chicken over rice)
- Snack (Kale chips and hard boiled eggs)
- Dinner (Cream corn chicken)
For the kale spinach shooter, all you need is a hand full of spinach, 2 hand fulls of kale, 3 pieces of fresh ginger, 1 emergen-C packet and enough fresh orange juice to fill up 32 oz with the ingredients already in the blender. I use a Blentech blender, but any high power (professional grade) blender will work. Blend it all up and set aside so the foam can settle before you pour it into your shooter glasses.
My wife made the spinach muffins, she got the idea from The Green Forks. The only variation for us was we used unbleached flour instead of bleached flour so our muffins turned out a little more brown but they still taste really good.
For lunch I made three servings of Heirloom tomato salad with balsamic basil vinaigrette and 2 servings of basil garlic chicken over rice.
For the basil garlic chicken, just heat a heavy pan on high and add in enough cooking oil to coat the bottom of the pan. Add in 4-6 chicken drumsticks and season with salt and fresh ground black pepper. Add in 3 smashed cloves of garlic and 8-10 basil leaves. Sear the chicken on all sides then place into a 350 degree oven for 20 minutes.
After 20 minutes, flip your chicken and turn off the heat, but let the chicken rest in the oven. Just serve this over rice and add in some steamed broccoli.
For the broccoli, I highly recommend steaming broccoli instead of boiling it. Boiling broccoli removes a lot of the nutrients whereas steaming does not. I usually sprinkle on some garlic salt before putting the broccoli into a steamer.
Once your broccoli is cooked, make sure to shock them in ice water to stop the cooking process. This will result in perfectly cooked broccoli that stays bright green.
This week as a snack I made kale chips and hard boiled eggs. Just take a bag of kale and pour it onto a baking sheet lined with parchment paper. Make sure to spread out the kale so none of them overlap, you want a thin layer of kale so they all evenly cook. I usually toss my kale in some olive oil and season with salt and some Cajun spice. Cool for 10-15 minutes in a 350 degree oven.
For the hard boiled eggs I just buy a pack from Trader Joe’s, but you can also make them if you wish.
For dinner I made cream corn chicken, which was a childhood favorite of mine. Check out a detailed recipe on how to make cream corn chicken from one of my earlier posts.
All-in-all this weeks meal prep took about 3 hours total, most of that was just prepping because the actual cook time was less than 1 hour total.